Muscle group: core, shoulders, arms
Intensity: moderate
Plank Shoulder Taps are a dynamic variation of the classic plank, adding an upper body challenge to the mix. This exercise not only strengthens your core and shoulders, but also boosts your coordination. It’s perfect for mixing into bodyweight circuits or HIIT workouts, making it a great choice for both strength and stability training.
Directions
- Start in a high plank position with your hands directly beneath your shoulders and your body in a straight line from head to heels.
- Set your feet slightly wider than hip-width apart for stability.
- Tighten your core to maintain a strong and stable plank.
- Without moving your hips, lift one hand and tap the opposite shoulder.
- Return your hand to the starting position and repeat with the other hand.
- Continue alternating shoulder taps in a controlled manner, keeping your body steady.
- Perform this exercise for the desired number of repetitions or time.
Modifications: To simplify this exercise, perform it with your knees on the ground, reducing the load on your core and making balance easier to maintain.
Mistakes
- Swinging hips: Keep your hips stable to avoid rocking side to side. A strong core helps to control movement.
- Lifting hips: Don’t let your hips pike up. Keeping them in line with your body makes the exercise more effective.
- Rushing: Tap your shoulders slowly and deliberately. Focus on quality movements rather than speed.
- Wrong head position: Align your head with your spine to avoid straining your neck.
- Holding breath: Breathe steadily throughout the exercise to keep your muscles supplied with oxygen.